Ancestral Anxiety Hacks: Rewild Your Nervous System

Your anxiety is 10,000 years out of date. In this episode, we explore how our modern stress response is wired for a world of predators and survival—not emails and traffic jams. Discover how to “rewild” your nervous system with ancestral practices that soothe anxiety and restore balance.🌿 What you’ll learn:

• How evolutionary mismatch fuels modern anxiety
• Simple ways to recreate the hunter-gatherer daily rhythm
• Three primal movement techniques to ground you instantly
• How grounding bed sheets and barefoot earthing can calm your system
• A safe indoor fire-making meditation for deep relaxation

🔥 Bonus: Learn how nature exposure, community connection, and mindful breathwork can be game-changing for your mental health.

💌 Reach out: [e-mail]

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“Calm mind brings inner strength and self-confidence, so that’s very important for good health.” – The Dalai Lama

“It is health that is real wealth and not pieces of gold and silver.” – Mahatma Gandhi

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Episode Transcript

Speaker 1 (00:00):
Anxiety is not just a modern phenomenon. It's rooted in
our evolutionary past, deeply embedded in our biology through thousands
of years of adaptation. Imagine your ancestors living ten thousand
years ago, navigating a world filled with immediate dangers and
vital survival tasks. Their days involved constant movement, hunting, gathering, foraging,

(00:22):
and traveling miles on foot while staying alert for predators
and environmental hazards. These activities required their stress response systems
to be sharp, activating the fight or flight reaction for survival.
Stress in that context was short lived and essential. However,
today's world is drastically different. We face deadlines, financial pressures,

(00:44):
and social expectations, not saber tooth cats or rival tribes.
Yet our nervous systems haven't caught up. This evolutionary mismatch
means that the same stress response once used to escape predators,
is now triggered by emails, traffic, and social media notifications,
often without resolution or release. Modern life creates chronic stress,

(01:05):
long term activation of a system meant for brief threats,
leading to anxiety, fatigue, and burnout. Recent research in evolutionary
psychology and neurobiology. Highlights how our bodies crave the patterns
of movement, community, and nature exposure that were inherent in
our ancestors lives. Studies show that regular physical activity, especially outdoors,

(01:26):
significantly reduces anxiety by resetting stress hormones like cortisol and adrenaline. Similarly,
spending time in nature what scientists now call biophilia, restores
balance to an overstimulated mind. Social bonds, once essential for
survival in small tribal groups, continue to be a protective
factor against anxiety today, underscoring why loneliness is so detrimental

(01:50):
to mental health. This episode Ancestral Anxiety Hacks. Rewild your
nervous system is about rediscovering those ancient rhythms to soothe
your overst stimulated nervous system. We'll explore how returning to
certain primal patterns like daily movement, meaningful connection, and nature
immersion can offer profound relief. This isn't about going off

(02:12):
grid or hunting your dinner, but about understanding the evolutionary
roots of your body's responses and gently reintroducing practices that
align with your biology. The goal is to rewild your
nervous system in a modern world, creating balance through simple
ancestral inspired habits that can transform how you manage stress

(02:32):
and anxiety. Our ancestors lived in environments that required constant
vigilance for immediate threats like predators, rival tribes, and dangerous
environmental conditions. Their stress responses were sharp, intense, and necessary
for survival, activating the fight or flight system to prepare
the body for quick reactions. This biological wiring evolved over

(02:55):
hundreds of thousands of years in response to acute, short
term threats. However, modern society has transformed the types of
stressors we face today. Instead of fleeing from predators, we
contend with chronic psychological stressors, deadlines, financial pressures, social comparisons,
and the relentless digital noise of notifications and emails. Our bodies, though,

(03:17):
still react as if we're being chased by a lion.
Heart rate increases, muscles, tents, and stress hormones flood our system,
even when the threat is an unpaid bill or a
delayed text response. This is known as an evolutionary mismatch,
the disconnect between what our stress response was designed for
and the chronic, low level stressors of modern living. Recent

(03:40):
research in evolutionary psychology, anthropology, and neurobiology reveals how this
mismatch contributes to anxiety disorders, insomnia, and burnout. Studies published
in the Journal of Evolutionary Medicine indicate that modern sedentary lifestyles,
social isolation, and constant stimulation from technology are at odds
with our evolutionary need for movement, community, and periods of rest.

(04:05):
Hunter gatherer societies still existing today, like the Hadza of Tanzania,
demonstrate significantly lower rates of chronic stress and anxiety related illnesses,
highlighting the importance of living in sync with natural rhythms.
Anthropologist Herman Ponzer's research underscores that while these groups face
physical hardships, their stress is acute and resolves quickly, unlike

(04:28):
the prolonged stress that modern urban dwellers endure. This episode
will walk you through practical techniques inspired by ancient lifestyles
that research shows can counteract the evolutionary mismatch. We'll examine
how adopting elements of a hunter gatherer rhythm, incorporating primal movement,
and practicing mindful rituals can ease modern day anxiety. These

(04:51):
strategies aren't about abandoning modern conveniences, but about reconnecting with
the patterns are biology craves. Whether it's grounding yourself with
regular movement, spending time in nature, or creating moments of
true rest, these ancestral hacks offer tangible ways to calm
your nervous system and restore balance. Recreating the hunter gatherer

(05:14):
daily rhythm, our ancestors didn't sit for hours or stare
at screens. Their days were a balance of movement, rest,
and connection with nature, all of which played a vital
role in regulating their stress responses. Research from the American
Journal of Human Biology suggests that hunter gatherer societies such
as the Hadza and Simone spend an average of four

(05:35):
to six hours daily in light to moderate physical activity,
helping maintain low levels of chronic stress. Recreating this rhythm
in modern life can profoundly influence mental and physical well being.
Morning start with natural light and movement. Our circadian rhythms
rely on sunlight cues, a crucial factor in sleep quality

(05:56):
and mood regulation. Exposure to natural light earth early in
the morning helps align your internal clock, enhancing energy and
reducing anxiety throughout the day. Aim for at least fifteen
to thirty minutes of morning sunlight if stepping outside isn't possible,
open your curtains, stretch by the window, or use a
sunrise alarm clock that mimics natural light. Incorporate gentle movement

(06:20):
like a slow walk or light stretching to activate circulation
and prepare your body for the day. Studies in Chronobiology
International show that morning light exposure significantly reduces cortisol spikes
later in the day, a key factor in anxiety management.
Midday prioritize frequent movement breaks an outdoor time. Hunter gatherers

(06:42):
moved frequently, walking, squatting, climbing, and carrying objects. Unlike modern
sedentary lifestyles. This continuous movement prevented the accumulation of stress hormones.
Incorporate movement every thirty to sixty minutes, even if it's brief,
stand up, stretch, pace while on calls, or perform a
set of body weight exercises. Walking meetings, or lunchtime strolls

(07:05):
not only break up long periods of sitting, but also
provide exposure to nature, which research links to lowered anxiety levels.
According to a twenty twenty three study in the Journal
of Environmental Psychology, just twenty minutes in a natural environment
can reduce cortisol levels by over fifteen percent. Consider practicing
earthing direct contact with the ground as part of your

(07:28):
midday break. Walking barefoot on grass or soil has been
shown to improve mood and lower stress markers for those
in urban environments. Indoor alternatives like grounding mats can offer
similar benefits. Afternoon integrate mindful activity and connection. Hunter gatherers
often engaged in communal activities during the afternoon, preparing food

(07:50):
or crafting tools. Modern equivalents might include mindful cooking, gardening,
or creative hobbies. Engage in activities that require your hands
and offen or sensory stimulation, which calms the nervous system. Gardening,
even with indoor plants, has been shown to reduce anxiety
and improve focus. Inviting a friend for a shared task

(08:10):
or conversation mirrors the communal aspects of ancestral life, fostering
social bonds that act as a buffer against stress. Evening
wind down naturally and disconnect from technology. Artificial lights and
screens disrupt melatone in production, delaying sleep onset and worsening anxiety.
About an hour before bed, switch to dim lighting candles

(08:33):
or salt lamps can create a soothing atmosphere. Replace screen
time with calming activities, reading physical books, journaling, or gentle yoga.
Listening to calming music or nature sounds can also ease
the transition into RESTful sleep. A twenty twenty one study
in sleep health found that participants who reduced evening screen
exposure experienced a thirty percent improvement in sleep quality and

(08:57):
significant reductions in anxiety symptoms. Incorporate a gratitude practice or
reflective journaling to end the day with positive thoughts. Writing
down three things you're grateful for can shift focus away
from stressors, enhancing overall well being. Adding slow diaphragmatic breathing
exercises before bed can further calm the nervous system, preparing

(09:19):
you for restorative sleep. By aligning your daily habits with
these ancestral patterns, you create an environment where your body
feels safe, supported, and less prone to chronic stress responses.
Each small change, when practice consistently, compounds into lasting improvements
in how you handle anxiety and navigate daily life. Grounding

(09:41):
techniques help calm the nervous system, reconnecting you to your
body and environment. These methods are inspired by primal movement
patterns and ancient practices that are ancestors engaged in daily
Modern research, including studies published in the Journal of Environmental Psychology,
shows that grounding or earth reduces inflammation, improves mood, and

(10:03):
lower stress markers like cortisol. First up, we have barefoot,
grounding and grounding bed sheets. Our ancestors lived barefoot, constantly
connecting with the earth. This physical connection allowed their bodies
to absorb the Earth's natural electric charge, which studies suggest
can reduce inflammation and promote relaxation. To mimic this, stand

(10:25):
barefoot on grass, soil, sand, or even concrete. Focus on
the sensations beneath your feet, the texture, temperature, and stability.
This sensory connection can immediately ground you and ease mental stress.
For those living in urban environments or cold climates. Grounding
bed sheets, also known as earthing sheets, offer an indoor alternative.

(10:47):
These specially designed sheets have conductive silver threads and connect
to the grounding port of an electrical outlet, allowing you
to absorb the Earth's energy while you sleep. Research from
the Journal of Alternative and Complementary Medicine shows that people
using grounding sheets experience improved sleep quality through tualae reduced

(11:08):
cortisol levels and decreased anxiety symptoms. Incorporating these sheets into
your nightly routine can provide the benefits of grounding without
having to step outside. Next up, we have primal squat hold.
Squatting was a natural resting posture for our ancestors, used
during eating, cooking, and socializing. Unlike sitting in chairs, squatting

(11:29):
engages core muscles, improves hip mobility, and grounds the body
physically and mentally. Find a comfortable squat position, keeping your
feet flat and heals down. Hold this position for thirty
seconds to two minutes, breathing deeply. Feel the stability and
grounding that this posture offers. This simple movement helps decompress
the lower back, calm the nervous system, and restore natural

(11:52):
posture patterns that modern sedentary lifestyles have eroded. Finally, we
have dynamic reaching and grounding movement flow, reaching, climbing, and gathering,
where integral parts of a hunter gatherer's daily movement stand tall,
inhale and reach overhead as if picking fruit from a tree.
Slowly exhale and bring your arms down. Repeat this movement

(12:15):
for one to two minutes, sinking your breath with the motion.
For a more comprehensive grounding movement flow, incorporate slow side stretches,
gentle twists, and forward bends. These movements, performed mindfully, engage
your muscles, calm your mind, and re establish a sense
of connection between body and environment. Adding these grounding practices

(12:38):
to your day, even for just a few minutes, can
significantly reduce stress and improve mental clarity. Whether you're connecting
to the earth barefoot, using grounding bedsheets, or engaging in
primal movements, you're tapping into ancient methods that your body
instinctively understands. Fire making, meditation, safe indoor version. Fire making

(12:59):
was more than survival, It was a ritual. You can
replicate the calming effect of this act with a simple
hand motion. Sit comfortably, clasp your hands together and gently
rub them in a circular motion. Imagine creating warmth and light.
Breathe deeply as you do this, letting your mind rest
on the rhythmic motion. For a more immersive experience, light

(13:21):
a candle and focus on the flame's movement. Watch how
it flickers and dances. Breathing deeply while observing a flame
can be surprisingly meditative and calming. Our ancestors relied on
tight knit communities for survival, forming close bonds with family,
tribe members, and surrounding groups. Loneliness was rare because connection

(13:42):
wasn't just social, it was essential for survival. Shared responsibilities
like hunting, gathering, child rearing, and shelter building created a
deeply interconnected lifestyle. Modern research from the Journal of Social
and Personal Relationships supports what ancient practices reveal humans are
wired for connection. Chronic loneliness is now considered a major

(14:05):
health risk, linked to increased anxiety, depression, and even cardiovascular disease.
In today's world, digital interactions often replace face to face communication,
creating superficial connections that may not fulfill our innate need
for community. While social media can offer a sense of belonging,
it often lacks the emotional depth provided by in person connections.

(14:28):
Researchers from the University of Oxford have found that meaningful
face to face interactions like sharing meals or participating in
group activities can significantly reduce stress and improve mood. Even
physical gestures like hugs or handshakes release oxytocin, known as
the bonding hormone, which calms the nervous system, nurturing your

(14:49):
real world connections doesn't require grand gestures. Even small, consistent
actions like chatting with a neighbor, attending a local yoga class,
or volunteering can foster meaningful relationships. Communities provide not only
emotional support, but practical assistance, which can be vital when
facing anxiety or life challenges. Studies show that people with

(15:12):
strong social networks are more resilient to stress and recover
faster from adversity. Reach out to someone this week, send
a thoughtful message, arrange a coffee date, or join a
local club or hobby group. Consider participating in community gardens,
book clubs, or team sports, which blend social connection with
physical activity and purpose. Human connection is a natural anxiety buffer,

(15:36):
with studies showing that even brief, positive social interactions can
lower cortisol levels. We're wired to be social creatures, and
while modern life often encourages isolation, taking intentional steps toward
connection can profoundly impact your mental well being. If socializing
feels overwhelming, start small, smile at a stranger, compliment someone,

(15:59):
or offer health help to a neighbor. These tiny actions
can spark meaningful connections that not only brighten someone else's day,
but also boost your own emotional health. Being in nature
reduces stress, improves mood, and restores balance to an over
stimulated nervous system. You don't need to hike a mountain.
Even spending a few minutes in a city park or

(16:20):
adding plants to your living space can offer measurable benefits.
Studies in the International Journal of Environmental Research and Public
Health show that nature exposure lowers cortisol levels, reduces blood pressure,
and improves cognitive function. Nature provides calming sensory inputs the
sound of rustling leaves, chirping birds, and flowing water, all

(16:43):
of which promote relaxation. If possible, try forest bathing or
shinrin yoku, a Japanese practice of immersing yourself in a
natural setting. Unlike hiking, forest bathing focuses on slowing down
and using your senses to engage with the environment. Walk slowly,
no notice the colors of the leaves, listen to distant
bird calls, inhale the fresh air, and touch the bark

(17:05):
of trees. The goal isn't to exercise or reach a destination,
but to simply be in nature. Studies published in Frontiers
and Psychology show that forest bathing can reduce anxiety, depression,
and anger, while improving mood and focus. Even when outdoor
access is limited, you can bring nature indoors. House plants,

(17:25):
nature sound recordings, and natural light exposure can simulate some
of the calming effects of the outdoors. Research from the
Journal of Physiological Anthropology found that people working in rooms
with indoor plants experienced reduced stress compared to those in
plant free environments. Consider adding low maintenance plants like snake plants, pothose,

(17:46):
or peace lilies to your living space. Another option is
using nature inspired scents like pine, lavender, or cedar. Essential
oil diffusers or naturally scented candles can mimic the calming
smells of forests or meadows. A study from the Journal
of Alternative and Complementary Medicine reported that participants who inhaled
forest like aromas experienced significant reductions in stress and improvements

(18:12):
in sleep quality. While spending time outdoors, incorporate grounding practices.
Walking barefoot on grass, soil, or sand connects you to
the Earth's natural electric charge, a process known as earthing.
Research indicates that grounding can reduce inflammation, improve circulation, and
decrease anxiety. If walking barefoot isn't possible. Sitting on the

(18:35):
ground or placing your hands on a tree can provide
similar benefits. Modern life often involves constant screen time, which
can overstimulate the brain. Nature exposure offers an antidote. Consider
setting aside a few minutes each day to step outside
without your phone or other distractions. Disconnecting from technology while

(18:55):
immersing yourself in a natural environment can enhance mindfulness and anxiety.
A twenty twenty two study in the Journal of Environmental
Psychology found that as little as ten minutes of nature
exposure without technological interference improved participants mood and reduced perceived
stress levels. When outdoor grounding isn't feasible, earthing products like

(19:19):
grounding mats, blankets, and bed sheets offer alternatives. Grounding bed
sheets woven with conductive silver threads and connected to an
electrical outlets grounding port allow you to absorb the Earth's
electrons while you sleep. Clinical trials in the Journal of
Inflammation Research show that using grounding sheets for just a

(19:39):
few weeks can improve sleep, reduce cortisol levels, and alleviate
anxiety symptoms. Integrating these products into your routine can help
your body achieve a relaxed, grounded state, even in urban environments.
By prioritizing nature exposure in your daily routine, whether through
outdoor walks, in indoor plants, or grounding tools, you can

(20:02):
tap into an ancient, evolutionarily familiar way of calming your
nervous system. These simple practices serve as gentle reminders that
your body thrives in connection with the natural world. Breath
is a direct pathway to calming the nervous system, with
modern science confirming what ancient cultures intuitively understood. Our ancestors

(20:23):
used vocalizations, chanting, humming, or singing not only to express
emotions and bond with their community, but to regulate their
stress responses. Research from the Journal of Applied Psychophysiology and
Biofeedback shows that intentional breath work activates the parasympathetic nervous system,
reducing heart rate and blood pressure while calming the mind.

(20:46):
Practices like humming stimulate the vagus nerve, which plays a
crucial role in mood regulation and stress reduction. Try humming
a simple tune or chanting sounds like ALM. Studies demonstrate
that chanting can reduce activity in the amygdala, the brain's
fear center, helping to shift away from anxiety. Breath connects
the mind and body. Shallow rapid breathing, common during stress,

(21:10):
triggers the fighter flight response, while slow, deep breaths signal safety.
Neuroscientists have discovered that certain breathing patterns can synchronize brain waves,
enhance focus, and improve emotional regulation. Breath work's ability to
improve heart rate variability HRV, an indicator of resilience to stress,
is well documented. Higher HRV is associated with lower anxiety

(21:34):
and better emotional balance. Box breathing, used by Navy seals
and recommended in clinical settings, helps quickly shift out of
fighter flight mode and into a state of calm awareness.
Inhale slowly through your nose for account of four, hold
your breath for account of four. Exhale gently through your
mouth for account of four, hold empty for account of four.

(21:56):
Repeat this cycle for three to five minutes. Notice how
your body relaxes and your mind becomes clearer. Studies in
frontiers and human neuroscience indicate that practicing box breathing regularly
can enhance cognitive function and improve stress resilience, a technique
rooted in ancient yogic traditions. Alternate nostril. Breathing balances the

(22:17):
brain's hemispheres, improves focus, and reduces anxiety. Modern studies, including
those published in the Journal of Clinical Psychology, show that
practicing this method for just ten minutes can significantly lower
stress markers. Sit comfortably with your spine straight, Use your
right thumb to close your right nostril and inhale slowly

(22:39):
through the left. Close the left nostril with your right
ring finger, open the right nostril and exhale. Inhale through
the right nostril, then switch again, exhaling through the left.
Practice this for five to ten minutes for immediate calming effects.
Humming activates the vagus nerve, which connects the brain to
various organs, playing a central role in calming the nervous system.

(23:03):
Regular humming or chanting sessions can increase vagual tone, leading
to better stress regulation. Try spending five minutes humming a
familiar tune or chanting om while focusing on the vibrations
in your chest and throat. A study in the Journal
of Voice found that humming at a low pitch slows
breathing and heart rate, inducing a meditative state. Longer exhalations

(23:27):
compared to inhalations activate the body's relaxation response. Practice a
four to seven eight breathing pattern. Inhale for four seconds,
hold for seven seconds, and exhale slowly for eight seconds.
This technique, backed by research in the American Journal of Cardiology,
reduces heart rate and calms the mind, especially before sleep

(23:47):
or stressful events. Integrating breath work and vocal sounds into
your routine isn't just an ancient practice, it's a scientifically
proven way to soothe anxiety, sharpen focus, and cultivate emotional resilience.
Incorporate these techniques during breaks, before bed, or any time
you need to reset. Implementing ancestral anxiety hacks into your

(24:08):
daily life can provide lasting relief and improve your overall
well being. These takeaways are rooted in both evolutionary understanding
and modern research, offering practical steps that align with how
our bodies and minds evolved to function best, start your
day with natural light exposure. Aim for twenty to thirty
minutes of morning sunlight to regulate circadian rhythms, improve mood,

(24:32):
and reduce anxiety. If you can't get outside, consider using
a light therapy lamp designed to mimic natural sunlight, incorporate
movement every hour. Frequent movement counters the stress build up
from prolonged sitting. Simple activities like standing stretches, short walks,
or primal movements such as squats or reaching exercises can

(24:54):
reset your stress response. Research in the American Journal of
Preventive Medicine suggests that two five minutes of light activity
each hour significantly reduces anxiety symptoms. Ground yourself with barefoot
contact squats or grounding bed sheets. Walking barefoot on natural
surfaces can connect you to the Earth's natural electrical field,

(25:17):
reducing inflammation and calming the nervous system. If outdoor grounding
isn't possible, grounding bed sheets offer a convenient indoor alternative.
Clinical studies show that using grounding products during sleep can
lower cortisol levels and improve mood. Try the fire making
meditation for a calming ritual. Engaging in repetitive hand movements

(25:38):
while visualizing warmth and light can soothe the nervous system.
To enhance this practice, combine it with slow breathing or
focus on the sensory experience of a lit candle flame.
Prioritize face to face connections, meaningful social interactions, release oxytocin
at reducing stress and enhancing emotional resilience. Whether it's sharing

(25:59):
a meal, joining a local group, or simply chatting with
a neighbor, in person connections offer benefits. Digital interactions cannot
fully replicate. Spend at least twenty minutes in nature. Daily
Nature exposure has profound mental health benefits, including lowered stress,
hormone levels, and improved cognitive function. Try forest bathing, gardening,

(26:21):
or simply sitting in a park. Indoor alternatives include using houseplants,
nature sounds, and essential oils to mimic the calming effects
of the outdoors. Practice simple breathwork to reset your nervous system.
Techniques like box breathing, alternate nostril breathing, or humming can
activate the vagus nerve, reduce anxiety, and improve focus. Studies

(26:44):
in Frontiers in Human Neuroscience show that just five to
ten minutes of breath work can significantly decrease feelings of stress.
Add a gratitude or reflective journaling practice. Writing down three
things you're grateful for each evening can shift your mindset
and lower stress levels. This simple act reinforces positive thinking

(27:05):
encounters the brain's natural negativity bias. Engage in creative and
mindful activities. Cooking, drawing, playing music, or working with your
hands can mimic ancestral crafting activities, providing a calming focused
state known as flow. Limit screen time, especially before bed.
Replace evening screen use with calming rituals like gentle stretching, reading,

(27:28):
or listening to soothing sounds. This helps restore natural sleep
patterns disrupted by artificial light and digital stimulation. Incorporating even
a few of these practical takeaways can rewild your nervous
system and build lasting resilience to modern stressors. Start small,
stay consistent, and observe how your body responds to these

(27:49):
ancient yet timeless practices. These ancestral anxiety hacks aren't about
drastic lifestyle changes, their gentle invitations to reconnect with rhythms
your body already knows deep down. Try incorporating just one
practice this week and notice how you feel. Change doesn't
have to be overwhelming. Small consistent shifts can make a

(28:09):
big difference. As the Dalai Lama wisely said, calm mind
brings inner strength and self confidence, so that's very important
for good health. These practices are about cultivating that calm mind.
One small step at a time. If you're looking for
more support, reach out at Anxiety at Senseofthshit dot com.
We're here for you. Plus, if you find value in

(28:32):
these episodes, consider joining our Supporters Club for just three
dollars a month. Details are in the episode description. Wherever
you listen to your podcasts, your support helps us keep
creating content that matters. Take care of yourself. As Mahatma
Gandhi beautifully put it, it is health that is real wealth,
and not pieces of gold and silver. You deserve that

(28:54):
wealth of well being. See you next time.